Monday
Buy in – EA Warm up
6 sets (1 set every 6 minutes)
150m Run
-into-
3 rounds
4 Strict Pull Ups
8 Push Ups
12 Air Squats
-into-
150m Run
Tuesday
Buy in – 2Sets
1:00 Cardio (easy to moderate) (your choice)
10 Kettlebell Single Arm High Pull (each arm, moderate)
10 Kettlebell Single Arm Muscle Clean (each arm, light)
10 Kettlebell Single Arm Press (each arm, light)
10 Abmat Sit Up
A) 10 Sumo Deadlift @ 7/10 RPE
10 Sumo Deadlift @ 7.5/10 RPE
8 Sumo Deadlift @ 8/10 RPE
8 Sumo Deadlift @ 8.5/10 RPE
6 Sumo Deadlift @ 9/10 RPE
Metcon – AMRAP 12 Minutes
24 Power Clean and Jerks (95/65) (in sets of 6+)
36 GHD Sit Ups (in sets of 9+)
Buyout – 2 min Pancake Stretch
Wednesday
Buy in – 2 Rounds
:30 Row (moderate)
15 Banded Good Morning
10 Hang Dumbbell Snatch (light)
:30 Ski (moderate)
5 Negative Handstand Push Up (kick off wall after each rep)
:30 Bike (moderate)
5 No Jump Burpee
5 Box Jumps
Metcon –
2 Sets:
25/20 Calorie Row
10 Dumbbell Snatch (50/35) Challenging Weight!
25/20 Calorie Ski Erg
10 Strict Handstand Push-ups
25/20 Calorie Bike Erg
15 Burpee Box Jumps (24/20)
-rest until 15:00-
A) 3 Snatch Push Press @ 6.5/10 RPE
3 Snatch Push Press @ 6.5/10 RPE
3 Snatch Push Press @ 7/10 RPE
3 Snatch Push Press @ 7/10 RPE
3 Snatch Push Press @ 7/10 RPE
*:20 Overhead Hold on the last rep
Thursday
Buy in – 2 Sets
1:00 Echo Bike (moderate)
10 Lateral Box Step Up
10 Step Back Lunge
10 Squat Jumps
A) 20 Back Squat @ 5/10 RPE
-rest as needed-
10 Minutes (every minute on the minute)
Min 1: 1 Back Squat @ 5.5/10 RPE
Min 2: 1 Back Squat @ 6/10 RPE
Min 3: 1 Back Squat @ 6.5/10 RPE
Min 4: 1 Back Squat @ 7/10 RPE
Min 5: 1 Back Squat @ 7.5/10 RPE
Min 6: 1 Back Squat @ 8/10 RPE
Min 7: 1 Back Squat @ 8.5/10 RPE
Min 8: 1 Back Squat @ 9/10 RPE
Min 9: 1 Back Squat @ 9.5/10 RPE
Min 10: 1 Back Squat @ 10/10 RPE
Metcon – 8 sets (1 set every 3 minutes)
12/10 Calorie Bike
12 Jumping Split Lunges (total)
7 Front Squats (115/80)
Friday
Buy in – 2 Rounds Empty Bar Burgener
A) 3 Moderate sets of 3 – High Hang Squat Clean
B) 3 Moderate Sets of 3 – Hang Squat Clean
C) 3 Moderate Sets of 3 – Low Hang Squat Clean
D) 3 Moderate Set of 3 – Squat Cleans
Partner Throwdown Friday
20 Partner Medball Situps
200 KBS (switch as you see fit)
20 Partner Medball Situps
